Written by

Gina Conley, MS

February 21, 2025

Week 21: What to Expect During Your Pregnancy

Pregnancy

Welcome to Week 21 of pregnancy! You’re officially past the halfway mark, and both you and your baby are going through some exciting changes. Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own experience as I navigate my fourth pregnancy.

What's Happening with Your Baby

At 21 weeks, your baby is roughly the size of a My Little Pony toy or a large banana. While fruit size comparisons can vary, your little one is growing rapidly! Here’s a glimpse into your baby’s development:

Increased Movement & Nervous System Development: Baby is moving more than ever! The kicks, rolls, and jabs are becoming more noticeable as their nervous system develops better muscle control. Movement now has more intention rather than just random flailing. Fun Fact: Some moms report feeling like a tiny foot is in their rib cage, but it’s likely baby pushing on your organs rather than actually reaching that high just yet!
Hearing & Sensory Growth: Baby can hear more clearly! Their ears are developing, meaning they can recognize your voice more than before. Talking, singing, and even reading to your baby can be a great way to bond! Interesting Theory: Some believe that babies love being patted on the butt after birth because it mimics the rhythm of their mother’s heartbeat in the womb.
Blood Cell Production & Organ Growth: Bone marrow is now producing red blood cells, helping baby’s body prepare for life outside the womb. Liver & spleen are also fully developed, playing a major role in filtering toxins and supporting the immune system.
Time for the Anatomy Scan: If you haven’t had your 20-week anatomy scan yet, it may be coming up soon! This ultrasound helps check: ✔️ Baby’s heart, lungs, kidneys, and brain
✔️ Growth progress
✔️ Placenta position
✔️ Baby’s sex (if you want to know!)

Changes You Might Experience

As your baby grows, your body continues to adjust. Here are some common experiences during Week 21:

1️⃣ Swelling in Hands & Feet

Slight swelling is normal due to increased blood volume and fluid retention.
Rings may feel tighter! If they become difficult to remove, consider switching to silicone rings or removing jewelry to prevent circulation issues.

Tip: Keeping up with hydration & movement can help manage swelling.

2️⃣ Carpal Tunnel & Joint Stiffness

Some pregnant individuals experience carpal tunnel syndrome due to fluid retention compressing nerves in the hands.
Symptoms: Tingling, numbness, or stiffness in the fingers, especially in the morning or after prolonged activity.

Ways to manage carpal tunnel:
✔️ Wrist braces for extra support
✔️ Massage therapy to relieve tension
✔️ TENS unit therapy to improve circulation

3️⃣ Rapid Weight Gain & Stretch Marks

Both you and baby are growing quickly! This can lead to the appearance of stretch marks on the belly, hips, or breasts.
Some people are genetically prone to stretch marks, while others never develop them.

Prevention & Care:
✔️ Staying hydrated keeps skin elastic
✔️ Using belly balms or body butter for extra moisture (I love Primally Pure’s Body Butter!)

4️⃣ Mood Swings & Increased Irritability

Pregnancy hormones may cause moodiness or irritability—and that’s completely normal!

Best ways to regulate mood:
✔️ Prioritize hydration & sleep (easier said than done!)
✔️ Get outside & move your body
✔️ Take deep breaths and remind yourself: It’s temporary!

Preparing for Baby

As you inch closer to your due date, it’s a great time to start preparing for your baby’s arrival:

1️⃣ Creating a Baby Registry & Planning Your Shower

Many parents start their baby registry around this time.
If you’re unsure what to include, check out our baby registry checklist to focus on the essentials!
Baby showers typically happen in the early third trimester, but some families may have them earlier due to travel.

2️⃣ Choosing a Birth Plan & Provider Discussions

Begin researching birth preferences if you haven’t already.
Talk to your provider about birthing options, pain management, and postpartum support.
If you don’t know where to start, check out our blog about birth planning!

3️⃣ Prenatal Fitness & Birth Preparation Exercises

Incorporating pelvic stability & core exercises can help prevent pain and prepare for labor.
Birth prep exercises like hip shifts and deep squats can help your body adjust as baby grows!

Need guidance? Check out our Prenatal Fitness Programs for structured workouts & birth prep exercises!

Childbirth Education Course

Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!

My Personal Experience in Week 21

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

Navigating the 21st week of pregnancy while already being a mother to three has been a unique journey filled with its own set of challenges and joys. Here are some more personal insights:

My belly has popped even more! I’ve been wearing my Lovesteady ProBump belly band for extra support, especially on long walks.

Feeling baby move constantly—lots of kicks, and I even felt her hiccuping!

Noticing more Braxton Hicks contractions—probably due to not drinking enough water. (Note to self: HYDRATE!)

Mood swings & irritability are real! I’ve been more emotional and cranky, but I’m rolling with it. 😅

Slight hand stiffness & carpal tunnel symptoms, likely due to swelling. Hoping extra hydration will help!

Despite these little discomforts, I’m feeling strong and good overall—and I hope you are too!

Conclusion

Every pregnancy is unique, and Week 21 can bring its own set of experiences and challenges. It’s essential to listen to your body, take care of your mental and physical health, and prepare for the exciting changes ahead.

If you’re looking for more support during your pregnancy, consider exploring our online prenatal fitness programs and childbirth education courses. You can bundle these for additional savings!